Edible 3 Climate Zones 5A and 5B Checklist for Success Checklist for Success

GROW incredible edible homegrown food. LEARN. SHARE.GROW. It’s easy and fun with Deep Roots Project. DEEP ROOTS PROJECT JOIN our community. Help us grow! deep-roots-project..org LEARN. SHARE.GROW. DEEP ROOTS PROJECT deep-roots-project..org

Edible Gardening Checklist for Success

This ebook was written by Estelle Carol with help from the Deep Roots Education Team who provided many hours of gardening, research, testing, writing and editing. • Visit our website at deep-roots project.org • View our online store • Visit our showcase edible in Estelle Carol’s yard at 323 S. East Ave, Oak Park IL Deep Roots Project Core Team • Estelle Carol, Co-executive Director, 708-386-7197 (landline), 708-616-6473 (cell), [email protected] • Will Schreiber, Co-executive Director 847-774-3202, [email protected] • David Murphy, Director 773-502-5600, [email protected]

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Copyright 2020 © Estelle Carol and William Schreiber, Deep Roots Project Table of Contents Edible Gardening Checklist for Success

1 Why edible gardening? 7 Garden maintenance • Introduction...... 4 • Watering do’s and don’ts (2 pages)...... 36 • What inspires us and what we do...... 6 • Grow upwards on a trellis...... 38 • Estelle’s garden story...... 7 • strengthens veggies...... 40 • Health benefits of gardening (infographic)...... 8 • Harvesting...... 41 • Living to 100 in the blue zones...... 9 8 Pest control 2 • Organic pest control (2 pages)...... 42 • Garden design basics...... 10 • that attract beneficial insects (infographic)...... 44 • Climate zones 5A and 5B for Chicagoland...... 11 • Plants that protect against pests (infographic)...... 45 • Tracking the sunshine...... 12 9 Get involved • Organic gardening basics (Infographic)...... 13 • Our growing gardening movement (infographic)...... 46 • What is organic gardening ?...... 14 • Join the organic & lawns movement...... 47 • Edible garden planning charts...... 15 • Learn, share, grow, volunteer...... 48 3 Healthy • Inspiration edible garden program...... 49 • Healthy soil, healthy plants, healthy people...... 16 10 Our favorite resources • The soil food web (infographic)...... 17 • Edible gardening resources ...... 50 • Organic fertilizers (2 pages)...... 18 • Healthy eating resources...... 52 • Organic options...... 20 • Thank you and contact us...... 54 • and healthy soil microbes...... 21 4 Raised beds and containers • Raised beds vs. ground-level beds...... 22 • Pots, containers and planter boxes...... 23 5 planning • Crop rotation...... 24 • families and crop rotation (infographic)...... 25 • Crop planning and succession planting, ...... 26 • Season extension...... 27 6 Choosing and planting TIP ORANGE • Easy to grow veggies (2 pages)...... 29 TEXT LINKS • Herbs and perennials...... 31 go to articles and • and spacing...... 32 videos that provide • Seed starting and seedlings...... more explanation 34 and visuals. • Pre-order seedlings...... 35 2 Introduction Goals of this ebook • Provide the tools and tips for a bountiful edible garden GROW incredible edible homegrown food. It’s easy and fun from the very first year with a focus on beginner and with Deep Roots Project. JOIN our community. Help us grow! intermediate gardeners. • Provide organic methods that are affordable, saves time, If starting a garden is a new adventure for you, follow our saves water, controls pests, and grows nutrient-dense food. vegetable gardening tips for beginners. You may get a little • Offer gardening tips for the Chicago area climate (Zone 5B) dirty in the process, but in a few short months, you’ll be • Inspire beautiful landscaping – merging the science and art enjoying a summer harvest of fresh vegetables grown in your of gardening. own backyard. Organic gardening is full of rewards “If I told you that one activity could make you healthier, improve the quality of your food, conserve fossil fuels, Many people are intimidated to take on the task, but starting strengthen your community, increase biodiversity, help a garden can be simple if you grow the right crops and follow the best methods.There are many veggies that are children understand that food does grow on trees, and easy to grow and don’t require lots of work. Highly effective restore your sense of connection with the natural world, gardeners video Common beginner mistakes would you be interested? I have two words: Edible Landscaping.” Edible organic garden is a cycle of renewal – Rosalind Creasy, author of “Edible Landscaping” Garden soil lives and breathes, although you can’t see most of its important components. A handful of soil is filled with thousands of invisible microbes, bacteria and fungi. As fall from the trees, and other plant life decays, soil organisms go to work recycling the once-living matter. It decomposes into nutrients that growing plants need to thrive. Living soil. Healthy food. Healthy people Healthy soil grows healthy resilient plants.We are committed to fostering a more resilient and sustainable community through ideas, practices, and cultural change built around good environmental stewardship. We educate and raise awareness by hosting informative workshops and producing empowering training videos. Learn more. High budget or low budget, young or not so young – we offer solutions and a joyful path that everyone can be a part of. Anyone with a little time, a small growing area, and a 3 passion for good food can grow an edible garden! There is peace of mind knowing where our food comes from. Our food can be more delicious and rich in nutrients. Working outdoors surrounded by nature is healthy for mind and body.

4 What inspires us What we do A culture shift is possible Deep Roots Project provides education, support, encouragement, and products for local edible gardeners Did you know that over 40 million acres of turf grass is grown who want to increase yields, save time, use less water, in the United States? That’s enough grass to cover the entire enjoy nature, and eat healthy food. Learn more. state of Wisconsin. And every year, Americans dump 90 million pounds of toxic fertilizers and on that grass We encourage local gardeners to include native plants to keep it green and weed free. because they support native beneficial insects. Please sign up for our Healthy Lawn Healthy Family Pledge to remove In this process, we are unknowingly exposing ourselves, toxic chemicals from yards. our children, and our pets to toxins that are causing a host of serious health and environmental issues including Edible gardening provides peace of mind cancer, birth defects, pollinator colony collapse, and the We like the peace of mind knowing where our food comes contamination of our water and soil. from. We want our food to be as rich in healthy nutrients Meanwhile here in Cook County – 1 in 7 people will as possible. We like the feeling of working outdoors experience food insecurity this year. Take a second and let surrounded by nature. We don’t want to worry about toxins that sink in – that equates to nearly a million of our neighbors in our food and our yards hurting our families and pets. not knowing when their next meal will come. It’s annoying paying high prices for organic veggies. The Our Big Idea nutrient levels in organic food can vary as well. But, your homegrown food could easily be even more nutrient dense The Deep Roots Project is than the organics in the grocery store. Conventional vs organic proposing an elegant solution that addresses ALL of Everyone is welcome these problems. Imagine We welcome volunteers to our community. We will help if we decontaminate our find a volunteer job you enjoy. Contribute your skills and yards and turn them learn new skills. Help us widen our impact by sharing our into organic lawns and message, sharing your stories, bringing your ideas, skills, bountiful edible and inspiration and support. Learn more about volunteering native gardens, foster a economy • Send comments & questions to Estelle Carol. Calls and that both produces text messages are preferred. (See contact on page 2.) and distributes food and • Find out more about our gardening products on our online make a cultural shift that store from David Murphy. (See contact on page 2.) has huge implications for • We are grateful for donations. Deep Roots Project is a everyone. 501c3 nonprofit. 5 • Free workshops January to October. Past workshops. Estelle’s edible gardening story while industrial farming was starting in the great plains using pestcides and chemical fertilizers, Will helped grow food with his Estelle Carol got interested in edible gardening family in upstate New York’s fertile fields of the Mohawk Valley. back in 2010 after she realized that her health needed a boost to keep up with her demanding Will and Estelle experimented with raised bed designs, irrigation, graphic design and website business, multiple composted , several kinds of mulch, composting interests, volunteer work and family activities. methods, rainbarrels, pest control, fertilizers and more. Above all they searched for gardening methods and products that provided Although she already ate a healthy diet with lots of fruits, veggies large harvests with the least water, labor, time and money. For and no sugar, it was no longer enough. After researching the example, Will discovered very affordable rough-cut eastern cedar latest science on diet and health Estelle knew she needed to eat at a sawmill in Missouri. He designed a raised bed to suit lots more organically grown vegetables. However, organic food the odd sizes of the cedar boards. was expensive, so she decided to try growing her own. Estelle and Will’s networking, friendships and experience with While she learned a lot about food and nutrition from her mother, small businesses and organizations led to the founding of Deep she knew nothing about growing food. Estelle has been an Roots Project. Estelle built the Deep Roots website and added a artist from a very young age and loves to learn new creative online store to sell gardening products that worked best for them. skills. Since she combined edible landscaping into her gardening research and experiments her garden became another art project. Nowadays, Estelle and Will’s garden is lush and productive. Most of the raised beds are in the . They recommend growing In the beginning, it didn’t go so well. No one in her family knew veggies you like to eat and are easy to grow. how to grow food, so her first three years were, in her words, pathetic. Her son Colin built her first raised beds in her front Contact David Murphy about gardening supplies in the Deep yard using cedar boards from an old fence. She watched videos Roots online store – raised beds, soil blend, mulch, compost, on Youtube, read books and pored over gardening websites. biochar, seedlings, and more. Happy gardening! She learned about the poor quality food and environmental degradation caused by conventional agricultural methods. Conventional vs. . Estelle invited several other friends to be her garden partners. She befriended people in the local environmental/ movement who were focused on and urban gardening. For example, Jeff Swano the owner of Dig Right In Landscaping, taught her about the importance of micro-organisms for buidling healthy soil. This led to her involvement in a Oak Park group where she met David Murphy and Jeanette Zeck, who were focused on getting people to stop using chemicals on their lawns in addition to learning how to grow food. Estelle’s garden took off when her friend Will Schreiber became her garden partner. He was enthusiastic about bringing his Deep Roots Core Team at the Trailside Museum celebration in fall technical, , building, plumbing, engineering, design skills, 2018. From left: Estelle Carol, David Murphy, Jeannette Zeck and and business experience to her garden experiments. In the 1950s Will Schreiber. Jeannette died in March 2019. 6 The Health Benefits of Food Gardening You benefit both physically and emotionally i t n h Lowers Work Out Bacteria Lowers Blood Grocery Bills Three hours of moderate Friends Pressure Spend less money on gardening can equal a Soil contains 30 minutes of moderate groceries while eating one-hour gym session. antidepressant microbes physical activity on more fruits and veggies. that can make us happier. most days can prevent Learn more and control high blood p Y pressure. Immunity Increases k Booster Vit D Level Green Diet Direct exposure to dirt and Spending time in the sun plants can help boost your prompts your body to Homegrown veggies from immune system. produce vitamin D which healthy organic soil are supports healthy bones. more nutrient-dense than ones you buy in the store.

O q Stress Relief Brain Health Gardening can help reduce the level of the One study revealed that stress hormone cortisol. daily gardening can reduce risk of dementia by 36%. Learn more

7 Why do the healthiest people live in the “blue zones”? “Blue zones have the lowest rate of middle age mortality or the highest concentration of centenarians on their continent. In the places where people live the longest, they’re not being tempted to do the things that make us sick in America, They live in a environment that sets them up for success.” – Dan Buettner, Emmy-winning filmmaker and best-selling author of “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest.” Article on Blue Zones Blue Zones book Why are people most likely to live happy and healthy lives to 100 years old in the blue zones around the world (Okinawa, Sardinia, a Seventh-day Adventist community in Loma Linda, California, the island of Ikaria in Greece and the Nicoya Peninsula in Costa Rica)? Buettner found that a very healthy diet was common in blue zones. The main foods are greens, grains, tubers, nuts and beans – a “peasant” diet. Change the lifestyle of the place first They walk everywhere as they don’t have mechanized “We have a $3.7 trillion health care problem that ain’t going transportation. People don’t retire; they expect to be useful away. We need to stop beating the dead horse of individual into their 90s and 100s. Moreover, elders are revered and responsibility and switch the focus to changing people’s honored for their decades of wisdom. Learn more and see environments. It’s completely delusional to think we’re going blue zones map World Economic Forum article to get 330 million Americans to eat the right diet, do 300 The whole plant diet minutes of physical activity a week and live a purpose-driven A whole-foods plant-based diet is a way of eating that life. We need to improve the ecosystem we live in, one that celebrates plant foods and cuts out unhealthy items such as sets Americans up for success.” – Dan Buettner added sugars and refined grains. Plant-based diets have been We have to create a new mind-set around aging and solutions linked to a number of health benefits, including reducing for helping us to live better as we live longer. Today in the your risk of heart disease, certain cancers, obesity, diabetes United States, people 100 years and over are the second- and cognitive decline. These diets are rich in fiber, vitamins, fastest-growing age group and the fastest growing age group and minerals that help lower blood pressure and LDL (bad) are over 85. Article: Live to 100. Plan on it. cholesterol, reduce the risk of diabetes, and help maintain a healthy weight, all of which can lower your risk of heart “Healthy eating that starts in childhood is a huge factor for a disease. The types of plant foods and their sources are also long and healthy life.” important. Learn more on page 53 and the Deep Roots web – Ruth Carol, PhD in nutrition and mother of Estelle Carol (lead author of page What is a plant-based diet? this ebook) 8 9 Garden design basics Beauty and aesthetics Creating beautiful edible and native gardens that blend with Adding edibles to your landscape your existing landscaping is easier than you realize. Variety If you are starting an edible garden or expanding an existing and balance are key to a beautiful landscape. Consider plant garden, there are multiple factors to consider: heights, /fruit/flower colors, densities, plant sizes, leaf texture, and plant shapes. Learn more from Rosalind Creasy • Growing edibles in a front yard, side yard or backyard • Finding full sun, partial sun and shade Where to put what? • Adding edible annual & perennial plants to landscaping Cluster plants with similar needs like amount of water, • Integrating native plants to landscaping nutrients, and sunlight to make caring for them easier. Practice • Including flowers & shrubs companion planting by putting plants together that support • Planning raised garden beds • Companion planting of edibles each other. One plant can replenish the soil with nutrients • Using small containers and pots that another plant takes away. Grow short plants needing less • Trellising vining plants sunlight under tall plants. See “Companion planting” on page 32. • Cutting garden maintenance time No space? No worries. Put your green thumb to good use. Try a • Attracting beneficial insects on your porch, deck or patio using herbs (chives, • Preventing and stopping pests and disease basil, rosemary, parsley, thyme) which grow well in containers. • Rotating crops and succesion planting Grow microgreens which are packed with nutrients, indoors all • Watering and irrigation year round under lights. See “Container Gardering” on page 23. • Sharing skills and resources with other gardeners Edible perennials vs. annuals The Planner For many time-pressed gardeners, perennials, which come Get some hi-tech help mapping your garden at www. up year after year on their own, can be a great solution versus gardeners.com. Custom design and print a map of your annuals that are planted each year. Consider growing cold-hardy raised beds and get growing instructions for each plant. edible perennials that thrive in zone 5 with special care. Crop diversity Growing the greatest variety of plants helps create and sustain a healthy garden ecosystem. We encourage planting flowers, herbs and native plants next to edible beds. See pages 43 and 44 for plants that attract beneficial insects and plants that repel insect pests. Learn more Grow from seeds or seedlings? Beginner gardeners should buy seedlings of crops that mature slowly like tomatoes since our growing season is too short. Growing cool weather crops from seed that mature quickly is 10 easy even for beginners. See “Seeds and Seedlings”on page 34. Climate Zones 5A anad 5B for Chicagoland

Know your Zone 5b growing season last day temperatres could drop to 32degrees. The first frost Climate, frost dates, and soil vary between regions. There date is October 15th. Dates may vary a week or two, so it’s are 11 climate zones in the U.S. based on average minimum important to watch the weather before planting. Gardens winter temperatures. Since it’s important to follow gardening close to Lake Michigan can be planted a week or so earlier tips for your region, we wrote this book for Chicagoland’s and harvested a week later. A handful of crops can survive Zones 5a and 5b. Most of Cook County is Zone 5b. Collar and thrive into fall and winter, especially if they have some counties (Lake, McHenry DuPage, Kane, Will, Lake IN) are human intervention. See “Season extension” on page 23. Zone 5a where winter temperatures average 5 degrees When is it safe to plant? colder. Currently, Zone 5b minimum temperatures range from -10 to -15° F. Learn more Plant warm-season owering annuals, vines, herbs, and vegetables after the Chicago area’s average last frost date of Medium length growing season May 15. Cautious gardeners often wait until Memorial Day Most vegetable varieties will mature before the first frost before setting out cold-sensitive plants such as tomatoes, date in fall. On average, the last frost date is May 15th – the peppers, eggplants, and squash. See “Seed starting and seedlings” on page 34.

Climate Zones are also called USDA Hardiness Zones.

Credit Climate Zone map , Purdue University 11

This map shows zone 6A for Chicago area. How do you want me to adjust the key so Cook County is 5b? Tracking the sunshine Full sun is not always required to grow food With 6+ hours of sun you can grow corn, tomatoes, If you’re mystified by plant and seed labels, here’s how peppers, beans/peas, summer/winter squash, melons, to figure out what they mean when they talk about light potatoes, cucumbers, and a wide variety of culinary herbs. requirements. For most edible plants, more sun produces bigger the plants and higher yields. But this is not true for all veggies. For • Sun – direct sunlight at least eight hours a day example, more than 6 hours of sun in the heat of summer • Partial sun – four to six hours of sunlight a day will kill or severely damage pea plants. • Part shade – two to four hours of sunlight a day • Shade – less than one hour of direct sunlight With 4 to 6 hours of sun you can grow broccoli, cabbage (in the cool seasons), cauliflower, kale, and Brussels sprouts. If a plant tag lists more than one light requirement the plant With 2 to 4 hours of sun you can grow greens like spinach, can thrive in all listed conditions. swiss chard, leeks, turnip greens, beet greens, lettuce, endive, Make a sun diagram of your yard mesclun, arugula, bok choi, mustard greens, and parsley. But greens will grow much larger if they have full sun. Some edible How to make a sunlight chart. Making a sun chart is a perennials like the black currant bush will produce more fruit in very important step to take before planting your first garden. full sun but will still produce fruit in less sunlight. Mesclun mix It allows you to measure how much sunlight certain areas salad greens will grow in 3 hours of sunlight. of your yard get each day. This is important because plants and vegetables have specific requirements for the amount With less than 2 hours of direct sun per day, of sunlight and shade they need each day. Using a sun chart you’re in for a challenge, but it’s still worth a shot! Try loose helps you diagram the sun and plant the right vegetables in leaf lettuce or radishes. your garden so they can thrive. Download free sun chart tool. Photographic sun map On a sunny summer day take photos or videos of your possible gardening spaces every hour from sunrise to sunset or mark the hours of sun on . It is best to wait until your trees, native plants, grasses and shrubs have leafed out and reached their full summer height. If you are tracking sun in the spring try to anticipate where the shadows from trees and tall shrubs will fall later in the summer. Learn more about sun maps. See photographic sun map at right. Make the most of a southern exposure Southern exposure is important in the city and to anyone who wants to take advantage of solar energy. Learn more, A trellis can provide shade on hot summer days for crops that prefer part sun and dappled sun. See trellises on page 38. 12 Organic Gardening Basics 14 Crop rotation by plant family is an essential way to 2 Tilling soil wrecks Gardening without synthetic prevent pests and replenish the structures that soil nutrients. microorganisms need to fertilizers and pesticides flourish. Instead gently aerate Some diseases and soil in spring with a pitchfork. 1Organic gardeners support the health of the whole 13 garden ecosystem – plants, soil, microorganisms, worms, insects can’t be controlled and beneficial insects. Crop diversity – growing a large organically. Some plants are 3 Soil microorganisms variety of plants (non-edibles included) – helps sustain and more challenging to grow protect plants against strengthen the ecosystem by providing and food organically in some regions. pathogens and other threats. for many beneficial creatures. 12 Organic gardeners use safe Beneficial soil microbes are 4 sprays made from essential to healthy plant growth by natural pesticides that assisting the absorption of nutrients control some insects into the roots. and diseases.

Mixing compost 5 Instead of eliminating into the soil increases 8 all pests, organic its capacity to retain 11 Reduce pests gardeners keep them water and nutrients by removing diseased below damaging levels. and supports beneficial leaves & plants, rotating microbes. crops, and handpicking insect pests & eggs. Pests are not Healthy lush plants 7 Since compost 9 6 attracted to healthy have large deep roots doesn’t supply large 10 Keep pest numbers low by plants since they that can reach more amounts of nutrients, supporting beneficial insects and have built-in pest nutrients and water. organic gardeners have pest predators like spiders, bats, to apply organic fertilizers resistance. birds, lizards, and toads. and rotate crops. 13 Graphic by freepik.com What is “organic” gardening? Natural pest control Organic gardeners have realistic Organic gardening supports the long-term health of soil, expectations when it comes plants, ecosystems, and people. It means working with to insects and diseases. nature, conserving garden resources, and promoting They don’t try to eliminate biodiversity – variety of plants, animals, and microorganisms. them from their yard or garden. Instead they The organic challenge seek to keep them below A basic definition of organic gardening is gardening without damaging levels. synthetic fertilizers and pesticides. But organic gardening Is much more than simply replacing manmade chemicals Encourage thriving with those derived from natural sources. It is a philosophy populations of beneficial of gardening that supports the health of the whole system. insects and pest predators, In an organically managed yard or vegetable garden, the including spiders, bats, birds, lizards, emphasis is on cultivating an ecosystem that sustains and and toads by planting a wide plants and owers and not nourishes plants, soil microbes, and bene cial insects rather using synthetic pesticides, which are especially damaging than simply making plants grow. to beneficial insects. Removing disease-infected leaves or plants, rotating crops, and handpicking insect pests/eggs Creating this ecosystem begins with improving the soil. all help to suppress pest populations. Plus, pests are not Adding organic matter by mixing compost into the soil attracted to healthy plants. increases its capacity to retain water and nutrients and supports bene cial microbes, which are essential to ealthy Organic gardeners also use sprays plant growth. Compost can be made at home from grass Natural pesticides that control some insects and diseases clippings, leaves, yard debris, and kitchen scraps, or are readily available from garden centers. See page 45 for purchased from garden centers and mulch suppliers. Another more details about pest repelling plants like marigolds, way to add organic matter to the soil is to grow cover crops natural pesticides like insecticidal soap, and turn them into the soil just as they begin to ower. beneficial nematodes, and pest Organic fertilizers resistant veggie varieties. While compost and organic matter will increase your soil’s ability to hold nutrients, they do not supply large amounts of nutrients themselves. In addition to compost, organic gardeners also have to provide fertilizers derived from natural sources such as animal and byproducts, natural deposits such as rock phosphate, and plant products like seaweed and ash. Most retailers that carry garden supplies also stock organic fertilizers. 14 Edible Garden Planning Charts Dirty dozen buCheaper to Learn more grow than buy ______Must buy these ______High value in a small space How fast do veggies grow? ______vegetables organic ______Arugula Parslet Strawberries Spinach Asparagus Peppers Popular Average weeks Kale Nectarines Basil Radishes vegetables to maturity ______Apples Grapes Beans Rhubarb Peaches Cherries ______Cress, mustard greens, radishes 4 – 5 Beet) Summer Squash Veggie frost tolerance Peasrs Tomatoes Cucumbers ßwiss Chard Arugula, beans (bush varieties), 6 – 8 ______Celery Potatoes Eggplant Tomatoes beets, lettuce, swiss chard, tatsoi ______Sensitive Semi-hardy Hardy Kale Turnips Endive, kale, spinach, 7 – 8 (damaged by (can tolerate (can tolerate Lettuce (greens & roots) Clean fifteen Mint Zucchini ______summer squash, zucchini ______light frost light frost) hard frost) Learn more ______Onions ALL herbs ______Cucumbers, peas 8 – 10 Basil Arugula Broccoli ______Beans Beets Brussell Sprouts Can buy these conventional ______Corn 9 – 13 Cucumbers Carrolts Cabbage ______but organic is better Beans (pole varieties), carrots, peas turnips 10 Eggplants Cauliflower Collards Cheaper to ______Okra Celery Kale Avocado Sweet corn Basil, melon, okra, pumpkins, winer squash 12 buy than grow ______Peppers Lettuced Kohlrabi Pineapple Sweet peas ______Summer squash Peas Onions Onions Papaya Cauliflower, parsley 14 Lower value for space used ______Tomatillos Swiss Chard Parsley Eggplants Asparagus ______Broccoli, cabbage, chives 16 Tomatoes Radishes Kiwi Cabbage Broccoli Melons Melons Spinach Cauliflower Cantalope Cabbage Potatoes Tomatoes 17 ______Turnips Broccoli Mushrooms Cauliflower Pumpkins Honeydew Melon Winter Squash Corn ______Eggplant, peppers 19 ______Leeks ______15 Healthy soil, healthy plants, healthy people Healthy happy soil microorganisms Why biochar is essential Your most important job as an organic gardener is caring for Biochar (similar to ) is 15% of our soil blend and an your soil. Healthy soil is the single most important factor in essential part of an optimal environment for thriving microbes. increasing the harvest and growing nutrient dense organic (See more biochar details on page 21.) It doesn’t get used up produce that can keep our families and community healthy. or washed away and doesn’t need to be replenished later. The biochar pores help retain water and, most importantly, provide Healthy plants start with healthy soil containing tons of a cozy home for microorganisms. Deep Roots sells biochar healthy, happy soil microorganisms. A deep, organically rich by the cubic foots if you want to add some to existing raised soil encourages the growth of efficient, extensive roots that beds with soil. Our biochar web page are able to reach more nutrients and water. The result is extra-lush, extra-productive growth and pest resistance. Just How much soil and mulch do you need? as the microbes in the human body both aid digestion and maintain our immune system, soil microorganisms both digest We can calculate how much Deep Roots Soil Blend and nutrients and protect plants against disease and other threats. dense leaf mulch you will need to fill your raised bed. Initially fill a 15” tall bed to the top. The soil will settle to 12” deep Deep Roots soil blend for edible gardens which will allow room for 4 inches of dense leaf mulch on top. Dense leaf mulch retains moisture in your soil longer Starting with clean, weed-free healthy rich soil in a raised bed than other mulches so you spend less time and money is the key to a successful food garden.The Deep Roots soil on watering. Its dense texture is a result of heat and blend contains the ingredients that allow microbes to thrive compression. The mulch decomposes into rich compost in – topsoil, compost, leaf mulch, sand, and charged biochar a couple of years. Plant your seedlings before adding the – mixed in the correct proportions. We sell the raised bed mulch. We sell mulch in bulk or in buckets. Deep Roots and the soil blend as a package. But we also sell the soil Dense Leaf Mulch separately to fill a bed you build yourself. Don’t till or walk on your soil We strongly recommend 15”high raised beds for edible gardening success as it is the best way to protect the soil from compaction and gives plants ther root space they need. Fluffy loose soil with lots of air pockets is needed to move water and oxygen to your plants. The more you disturb the soil and its living eco-system by tilling or walking on it, the less fertile it will be. In the spring aerate the soil by gently making small holes with a pitchfork. Learn more.

16 The Soil Food Web

Image courtesy of USDA Natural Resources Conservation Service

Healthy soil is critical to Healthy soil, can put Healthy soil could overcome all life on earth humans on a new path climate change The soil is the great connector of lives, the We need to restore our living for We need our tiny microorganism partners source and destination of all. It is the healer a sustainable and healthy future for to help build a sustainable agricultural and restorer and resurrector, by which the seven billion people on the planet. system, to stabilize our climate in an era disease passes into health, age into youth, In a handful of healthy soil, there is of increasing drought and severe weather, death into life. Without proper care for it we more biodiversity in just the bacterial and to maintain our very health and well- can have no community, because without community than you will find in all the being. Watch video1. Watch video2. proper care for it we can have no life. animals of the Amazon basin. Watch video3. 17 winter with black landscape fabric, straw, burlap or leaves. Organic fertilizers (page 1) Use only organic composted manure from a trusted source, Fertilizing your vegetables at the appropriate time will keep and don’t use horse manure. Properly aged composted your plants healthy and producing fruit. There are many types manure has no smell and looks like rich brown soil. Deep of fertilizers to choose from as well as many natural fertilizers Roots composted manure is from an organic dairy in around the house. Be careful to not over fertilize which can central Illinois. lead to heavy foliage without much fruiting. When to add fertilizers? Use organic fertilizer whenever possible. When we say While compost and organic matter will increase your soil’s 10-10-10 that is the ratio of Nitrogen (N) – Phosphorus (P) ability to hold nutrients, they do not supply large amounts of – Potassium (K) in the fertilizer. Nitrogen provides plants nutrients themselves. Watch video. with the ability to produce more chlorophyll thus making Adding fertilizer restores nutrients to the soil that plants foliage grow quickly. Phosphorus aids in root development, have consumed. Plants use the 3 essential nutrients – bloom size and quantity. While Potassium does many things nitrogen, phosphorus, and potassium (N-P-K) differently. One such as protecting from disease, aiding root development application of N-P-K is usually enough per growing season. and increasing photosynthesis. All are important factors throughout the life of most vegetables. • Leafy plants use large amounts of nitrogen. • Fruiting and flowering plants use lots of phosphorus. Compost is the best soil amendment • Root plants need lots of potassium. Compost is decomposed yard waste such as food scraps, • Legumes (peas and beans) add nitrogen back into the soil. spent plants, leaves, and manure. (See sources of compost Plant nutrient deficiency chart on page 20). Compost is food and nourishment for all soil organisms. Adding compost to soil replenishes nutrients, Look for signs of nutrient deficiency. improves soil’s ability to hold air and water, and promotes Nitrogen (N) Phosphorus (P) Potassium (K) ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– drainage. As soil loses nutrients over time, add organic Function Promotes green Promotes flowering Promotes strong roots matter to soil regularly with compost. Plants absorb nutrients leafy growth fruiting and strong and stems. Increases from compost gradually, and they absorb what they need root growth resistance to disease, heat, cold & basic health when they need it. Add compost before each growing ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– season and then add a little compost around plant stems Common Old leaves turn Stems and leaf veins Low yields and weak every three weeks. You can’t really over-feed with compost. signs of yellow-green. New are purple. Plants disease resistance. deficiency leaves have yellow mature slowly and Mottled, speckled or brown edges yields are low or curled leaves Apply composted manure in the fall and weak stems Organic composted manure is decomposed straw ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– Common • animal manure • animal manure • alfalfa containing animal waste from organic . We add 2 organic • blood meal • bat guano (manure) • compost inches of composted manure to the top of the soil in fall after sources of • bone meal • bone meal • granite meal the last harvest so the soil microbes have maximum time to fertilizer • compost • compost • greensand • cottonseed meal • cottonseed meal • kelp meal absorb nutrients. Adding compost in spring is okay, too. Since • fish meal • fish meal • seaweed 18 rain and snow can leach out nutrients cover the beds for the • legumes • rock phosphate • wood ashes ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– every three to four weeks throughout the growing season Organic fertilizers (page 2) -- generally from spring to late summer or early autumn.. Watchcomposted out manure for over(delete fertilizing this link) Organic gypsum fertilizer supplies the calcium but doesn’t change the PH of the soil. Lime supplies calcium Be careful to not over fertilize which can lead to heavy foliage but changes the PH. Calcium deficiency causes “blossom without much fruiting. Over fertilizing can lead to plant burn and end rot” – a big black spot) on tomatoes. cause microbe populations to quickly spike and then collapse. Complex organic fertilizers with multiple ingredients like Cover your beds for the winter Soil Alive contain many helpful ingredients that boost soil Cover beds with leaves, mulch, a tarp or landscape fabric to microbes and nutrients. We also like adding Dr. Earth’s prevent nutrient leaching from snow and rain. The protective organic tomato, vegetable & herb fertilizer. cover also keep weed seeds from landing on the beds. Worm castings (worm poop) is great for planting seedlings Know the best fertilizers for each plant or top dressing. Quality varies between brands. Organic Solution Premium Worm Castings has great results on Using the correct fertilizers at the right time in the peppers. Watch video. We’re testing it on other veggies too. right amounts can make a huge difference in yield. The Bio-stimulant (Bountiful Harvest) is a liquid biological Vegetable Fertilizer Guide on the Urban website has growth activator containing micro-nutrients, vitamins, information on asparagus, beets, green beans, broccoli, enzymes, amino acids and other natural growth promoters Brussel sprouts, cabbage, carrots, celery, corn, cucumbers, that stimulate the activity of the plant soil eco-system. It is eggplant, lettuce, melons, okra, onions, parsnips, peas, university tested and safe to use around kids and pets. peppers, potatoes, pumpkins, radish, rhubarb, spinach, squash, and tomatoes. Compost tea: As healthy microorganisms need oxygen to multiply, “brew” compost and soil for 24 hours in a Some commonly used organic fertilizers mesh bag in water with a fishtank bubbler. Apply within Rock Dust and Azomite are powdered glacial rock that 4 hours after turning off the bubbler. Some researchers supply trace minerals to the soil. Wear a painter’s face mask claim that compost tea is not effective. Read more about to avoid breathing in the powder when you apply it. Best this controversy. We have a compost tea kit and can make applied in the fall along with the composted manure. some for you to try. Bone meal and blood meal are organic fertilizers that add phosphorus and nitrogen. Watch video Dry granular fertilizers are insoluble and need water and soil to break down so plant roots can use the nutrients. Apply it a few weeks before you plant. Fish emulsion is water soluble fertilizer and is applied as a liquid. The plant roots can use it right away. Use a weak solution of 1 teaspoon per gallon when transplanting seedlings or bedding plants into the garden. Apply diluted 19 fish emulsion to outdoor plants, including container plants, Organic compost options Compost tumbler: Lots more work: Load the tumbler in layers with cut-up OR shredded food scraps, non-weedy Organic compost: Easy Buy high quality organic composted yard waste and some leaves (but not grass clippings from manure or high quality leaf compost from Deep Roots or a chemical treated lawns). The material shrinks as it rots and garden center. Composted manure has no odor if made properly. makes room to add more. Cut up the larger pieces. Spin the Don’t use mushroom compost or composted horse manure. tumbler every few days. Shredding speeds up the process. Municipal yard waste recycling: Easy For example, town of Classic 3-bin methods: Labor intensive: Shredding Oak Park, IL provides a recycling bin for about $15 per month ingredients with a power lawnmower speeds up that neighbors can share. Growing season pickup is once a and increases heat. In 1-2 months move week and once a month in winter. This waste is trucked to a a bin’s contents into the next bin with a pichfork (called large-scale composting facility. Piles of finished compost are “turning.”) Download “Composting at Home” manual. trucked back for residents to use. But don’t use this compost on edible plants as it is contaminated with lawn chemicals Test your homemade compost for weeds and possible other toxins. It is best not to put weeds into homemade compost. Shredding service: Easy Get safe and clean organic Weed seeds and roots die between 130 to 140 degrees compost quickly and easily from your own shredded yard if maintained for 72 hours. It is hard to achieve this waste, food scraps, small branches, weeds and leaves temperature if your compost bin is too small, not turned by hiring a service such as Teegen Compost Services enough, not in full sun, or the ingredients aren’t shredded. This company, for instance, can shred one cubic yard of Test for viable weeds by putting some compost in full ingredients once a year for about $200, which will result sun and watering. If weeds sprout, use the blanket in 59 gallons of finished compost. Shredding raises the method to heat it up, checking the temperature with a soil temperature that kills weed seeds and roots. If you don’t thermometer. Learn more. think your household provides that much raw ingredients, you can share the provided wire bin with a neighbor. Note: What waste can be composted? What you CAN compost What NOT to compost Don’t add meat or animal waste from meat-eating mammals. –––––––––––––––––––––––––––––––––––––––––––––––––––––– (shredded) Bakery products Trench composting: Some work. This is a simple way to grounds and filters Branches recycle organic materials from your home and garden into Eggshells (crushed) Cat litter great compost without a compost bin. Fruit and vegetable scraps Cat or dog manure Grass clippings (no lawn chemicals) Cheese Watch video. Hedge trimmings Cooking oil or grease Leaves Dairy products DIY shredded compost: Some Newspaper (shredded) Diseased or pest-ridden plants work. Partially shred some yard Nut shells Eggs (edible parts) waste with a lawnmower or Pine cones (chopped) Glossy paper Meat or fish scraps you can buy a small shredding Poultry manure Plate scraps machines for garden use. It’s better (from untreated wood) Weeds with seeds Spent flowers and plants to use a yard waste shredder. Straw Shredded material in a bin or tumbler Teas bags WARNING: Throw out the liquid will turn to compost much sooner. Twigs (shredded) at the bottom of a compost bin. It 20 Wood chips (from untreated wood) could contain unhealthy bacteria. Why is biochar essential for healthy soil? Spreadable organic fertilizer for lawns Biochar supports healthy soil microbes and organic garden beds that feed the soil and the plants Sustainable and healthy growing spaces start with healthy If you use Deep Roots Super Growth Garden Soil blend, 10- soil. “Activated” or “charged” biochar mixed with compost 15% biochar is already mixed into the soil. Mix 10 to 15% and nutrients helps plants thrive by improving the efficiency volume of biochar with the soil in an existing raised bed. of your soil. The biochar added to the initial soil of a bed remains in the soil to increase fertility and water absorption Biochar may look like charcoal, but it isn’t made the same while decreasing nutrient leaching. way, so don’t start dumping your fireplace ashes into your garden. Our biochar contains a high carbon level, and it Deep Roots sells only charged biochar is incredibly porous. All of those pores help retain water Charging infuses the biochar with microbes which move into and provide a cozy home for microorganisms to grow and its tiny pores. We store biochar and compost mixed together survive off of the nutrients in the soil. These interactions are for at least 3 months to charge it. Never mix “un-charged” a natural way to get nitrogen and other important elements biochar into your soil in the spring since the microbes and back into the roots. As the microorganisms thrive so does nuturients your plants need will be drawn into the biochar’s the natural process that makes your plant grow. pores and away from the plant roots. In the fall it’s Biochar is an ancient farming method fine to mix uncharged biochar in your raised bed since microbes have time to increase their Biochar is an ancient farming method from Amazon numbers and fill up the pores. biochar page civilizations rediscovered in the 1990s. These tribes discovered that charcoal on their fields Benefits of biochar? supported bigger harvests. This knowledge • Reduces water needs was lost when diseases brought by European • Aerates soils and reduces compaction explorers destroyed these civilizations. • Reduces fertilizer and chemical inputs Scientists figured out that carbon in • Buffers pH decomposing plants which would otherwise • Increases nutrient uptake and retention escape into the air as gases, was Learn more held in soil by the biologically active biochar. The • Provides permanent home for microbes microbes biochar is colonized by billions of microbes, fungi, and other tiny soil organisms , and other creatures which produce • Reduces the possibility of disease in your carbon-based molecules that stick to the biochar, soil gradually increasing the soil’s carbon content. • Captures and holds carbon in soil which Every ton of this biochar in the soil is capable of reduces greenhouse gases in the capturing and holding at least 3 tons of carbon. atmosphere. 21 Raised beds vs. low and ground-level beds Crops grow better in deep, loose, fertile soil Ground-level and low edible beds Large 15-inch deep cedar raised beds are optimal for It is possible to get high yields and rich loose soil without increasing large yields over many years. They keep the a raised bed. Dig down instead and remove the clay and soil fertile and loose. Avoid walking on an edible bed weedy soil to about 10 inches. since veggies don’t like compacted soil. Minimize tilling Then fill the space with edible garden soil blend. If there are edible beds because it disturbs soil structure and the many large roots this can be hard work. Use a pitchfork to microorganisms living there. The 15” height keeps out the loosen the soil around weed roots and pull the whole root bunnies and humans of all ages. out. Using the tip of a shovel or a saw, cut the large roots Raised beds constructed with cedar last longer than beds you encounter. constructed with pine. Paving bricks and regular bricks are Surround the area with bricks or pavers to add about 4 to 6 fine. Avoid using cinder blocks or treated wood to minimize more inches of soil depth. If you plant crops that bunnies eat chemicals leaching into your soil. and/or have kids & dogs in your yard put a low wire fence Deep Roots sells the cedar beds and the pre-mixed soil blend around the bed. as one package. We also sell the soil blend and Economy Pine Bed as separate products. If you have a limited budget buy the soil and make your own frame since the soil is your key to a successful garden. We build cedar beds to custom sizes. The standard sizes are 4x4, 4x8, 3x6, and 2x8. We also build raised beds on legs for seniors and disabled people. (See photo below) We also build custom cedar planter boxes. (See next page)

Cedar raised bed built by Deep Roots

Recycled paving stone bed in Cedar raised bed Estelle’s yard 22 with legs built by Deep Roots Project Pots, containers, and planter boxes Growing in containers Large canvas pots Many edible veggies can grow in large pots and containers Large 2 foot diameter canvas fabric pots are more affordable on decks and balconies if special care is taken. Don’t use but allow too much water to evaporate through the fabric. the edible soil blend Deep Roots sells for raised beds. Use This means more watering and monitoring moisture levels. potting mix for container planting. Pay most attention to Lining the canvas pot with pine or cedar boards retains watering and ferilizing. Nearly everything the plants need moisture longer. Deep Roots raised bed workshop will always must be provided to stay productive and attractive. Monitor have lots of scrap cedar boards left over for this purpose. each plant carefully to make sure it is getting the fertilizer, water and sun it needs. Cedar planter boxes Deep Roots builds custom cedar planter boxes for decks Frequency of watering varies depending on plant type, plant and balconies that are 15” tall. The cedar box in photo is 2 x size, container size, container material, growing medium 4 feet. Or build your own planter boxes from cheap pine. (soil) and weather. Group pots with similar water needs together to make moisture management easier. Don’t let the potting mix dry out since it may be difficult to rewet. To help retain moisture spread a 3 inch layer of dense leaf mulch over the soil but away from the plant stems. Fertilize by watering with diluted fish emulsion or seaweed extract. Fertilize every 2 weeks and adjust the schedule as needed. To test if the soil needs watering use the finger test on page 34. For larger plants use larger pots. You can use Deep Roots edible soil blend with very large pots and planter boxes. For best results with the least care the containers should be at least 15” deep and at least 2 feet in diameter to allow the roots to fully expand and to retain moisture. Easy plants to grow PHOTOS: in containers: Most herbs in medium-size pots work well. Hours of • (top lleft) Large • Basil & other herbs canvas pot sunlight also hugely affects the size of any plant. Also, • • (top right) cedar make sure all pots have good drainage so the plant does • Lettuce patn box 2 x 4 ft not drown from too much water. • Peppers • (Bottom) Patio • Radishes filled with very large flower pots • Swiss chard • Strawberries • Tomatoes 23 (determinate varieties) Crop Rotation Crop rotation by harvest groups Crop rotation by harvest groups is a simple rotation strategy: Rotate your plants rotate leafy crops, root crops, and fruiting crops. Harvest Don’t plant the same crop in the same bed (or same spot) group rotation is not a precise crop rotation method. For the following year since pest eggs are in the soil. Usually a example, peppers are light feeders and tomatoes are heavy pests damages plants from one family. So be creative about feeders, but both are fruiting crops. But it is an easy way to rotating your crops. Best to rotate between 3 raised beds. group plants and to remember the rotation from one year to Rotating between 2 raised bed rotations can also help. If the next. A simple three-year crop rotation divides crops into you have only one garden bed rotate with neighbors who their harvest groups: also have raised beds or rotate between locations in the • Leafy crops—including members of the cabbage family same bed. Learn more details about crop rotation in a small such as broccoli, Brussels sprouts, cauliflower vegetable garden. Watch video1. • Root crops Moving your crops around between beds or between • Fruiting crops (flowering crops) different sections of the same bed according to their plant Crop Rotation by nutrient use family helps replenish soil nutrients and confuses insects who like to feed on a particular vegetable or plant family. This Rotating these three groups of crops makes the best use of method may reduce amounts of added organic fertilizers nutrients in the soil. like bone meal (Phosphorus), blood meal (nitrogen) that • Some crops are heavy feeders; heavy feeders include are discussed on the previous page. Generous regular tomatoes, broccoli, cabbage, corn, eggplant, beets, lettuce, applications of compost still need to be applied at the start of and other leafy crops. the season or a new crop planting in the same season. • Some crops are light feeders: light feeders include garlic, onions, peppers, potatoes, radishes, rutabagas, sweet The crop rotation and plant family chart potatoes, Swiss chard, and turnips. See the chart on the next page. There are 3 methods to • Some crops are soil builders: soil builders include peas, rotate every season or every planting: beans, and cover crops such as clover. • Rotate by plant family. Insects leave eggs or larvae near a host plant. Any larvae that survives and emerges in spring will have a difficult time finding their favorite plant. • Rotate to maximize . Rotate according to which plant part you eat in the sequence “leaf, root, flower, fruit.” This helps build soil fertility and resistance to disease. • Rotate in succession within the same season. Promptly remove plants that are finished or past their prime and replace with seeds or seedlings. This is helpful if you have only one bed. 24 Graphic by crankypuppy.blogspot.com shared byFarmer’s Pal – Plant families and plant groups are from “Fearless Food Gardening in Chicagoland”

Edible Plant Plant Groups for Families Fertility Rotation

Aster/Sunflower Family LEAF (Asteraceae) • Basil • Lettuce • Fennel • Cabbage • Sunflowers Beet/ • Jerusalem Artichokes Goosefoot • Celery • Endive Family • Cilantro • Collards Beet/Goosefoot Family • Dill (Chenopodiaceae) • Garlic • Beets • Leeks • Spinach • Lettuce • Swiss Chard • Mustard Greens • Onions Cabbage Family • Parsley (Brassicaceae) by Plant Family • Swiss Chard • Arugala • Bok choi ROOT • Broccoli & Fertility Group Cabbage/ • Beets • Brussel Sprouts Brassicas • Carrots • Cabbage Family • Parsnips • Cauliflower Aster/ Sunflower • Potatoes • Collards Family • Radishes • Cress • Rutabagas • Horseradish • Turnips • Kale • Kolhrabi FLOWER • Mustard Greens • Annual Flowers • Radishes • Artichokes • Rutabagas • Broccoli • Turnips • Cauliflower Corn/Grass Lily Family Nasturtium Onion/ Rose Family Carrot Family Family (Liliaceae) Family Allium (Rosaceae) FRUIT (Umbelliferae) (Gramineae) • Asparagus (Tropaeolum) Family • Strawberries • Beans • Anise • Corn • Corn • Okra • Nasturtiums (Alliaceae) • Carrots • Cucumber • Rye • Chives Squash/Gourd • Celery • Eggplant • Mint Family Nightshade • Garlic Family • Chervil • Melons (Lamiaceae) Family • Leeks (Cucurbitaceae) • Cilantro • Peas Legume Fmily • Basil (Solanoceae) • Onions • Cucumbers • Dill • Peppers (Fabaceae) • Lavender • Eggplant • Shallots • Gourds • Fennel • Beans • Mint • Peppers • Melons • Pumpkins • Lovage • Peas • Oregano • Potatoes • Pumpkins • Squash • Parsley • Tomitillos 25 • Rosemary • Tomatillos • Summer Squash • Parsnips • Sage • Tomatoes • Winter Squash • Tomatoes Crop planning and succession planting Succession planting seedlings doesn’t work. Spinach substitutes that grow through the summer are Malabar spinach, New Zealand spinach, Planting a new crop of seeds or seedlings right after amaranth, and Red Aztec spinach. Learn more harvesting is called “succession planting.” It allows gardeners to harvest multiple crops from a single area. See Growing a fall crop without seedlings the Vegetable Planting Calendar on page 28. Veggies for a fall harvest can be grown from seeds planted Staggered plantings & interval harvesting outdoors in mid August. Gently water the seeds daily. Asian veggies grow well in fall frm seeds sown in your beds in Extend the harvest so a veggie is available throughout the September. Or start seeds indoors for tatsoi, Japanese giant season, rather than harvesting all at one time. Sow a group red mustard, purple lady bok choi, purple kale, Oregon sugar of seeds every week or two so they mature at intervals. pod peas, hilton cabbage, yellow heart winter Reserve the space you will need. Some good crops to choy, endive and Tom’s thumb lettuce. stagger are beans (bush varieties), beets, carrots, lettuce, peas, radishes, spinach, and swiss chard. When to plant Use transplants (seedlings) There is a best time to plant both seeds and seedlings. THe A transplant is already about a month old when you plant it. It key is the frost tlerance of each veggie. Zone 5 first frost free will mature that much faster than seeds sown in the garden. date is May 30 and the last frost free date is October 1. Frost Deep Roots offers a Seedling Pre-Ordering sale in our online free dates for Zones 5A and 5B vary by a couple of weeks. store in early spring. Deadline for ordering is the first week in March to April planting: The earliest vegetables planted March. Check the Deep Roots website every year to see if are asparagus, beets, broccoli, brussels, cabbage, carrots, seedlings are available in fall. cauliflower, chicory, cress, most herbs, kale, kohlrabi, lettuce, Choose fast-maturing veggie varieties mustard, peas, potatoes, radishes , rhubarb, salsify (or oyster root), spinach, swiss chard, turnips. Replenish the soil with a ¼-to-½-inch layer of compost (about 2 cubic feet per 100 square feet) each time you replant. Work April to May planting: The next vegetables and herbs to it into the top few inches of soil. plant are celery, chives, okra, onions, parsnips. Save some spring seedlings in pots like kale and swiss chard May to June planting: Know which summer crops are for planting in early summer after lettuce and spinach are more cold sensitive than others – bush and pole beans , harvested. If watered well in a less sunny location, they will sweet corn, late cabbage, cucumber, eggplant, endive, grow slowly. They grow quickly after planted in a sunny spot. leeks, muskmelon, watermelon, pepper, pumpkin, rutabaga, Grow spinach in spring & fall from seed summer and winter squash, tomato. As temperatures drop spinach produces a compound that Winter crops: These hardy veggies will grow if protected allows the plant to survive frosts and light freezes. Plant seeds with row cover and cold frame: carrots, spinach, leeks, in early March for spring crop. Plant spinach 8 weeks before collards, parsnips, lettuce, cabbage, turnips, mache, claytonia 26 the first frost date for fall planting. Transplanting spinach greens, swiss chard. See “Season Extension” on next page. seeds like annual rye grass, hairy vetch, buckwheat, red Season extension clover, or winter rye. Turn the small plants back into the top You can “cheat” and extend your growing season on both 2 inches of soil when they die from the cold. ends, with the help of protective covers. Plant earlier in the spring and grow later in the fall -- and possibly into winter. Ripening indoors Cover a whole bed with floating row cover, or plastic sheet. Ripen tomatoes indoors on a window sill that gets sunlight. Cover individual plants with a glass or plastic “cloche” (see Or put tomatoes in a paper bag with an apple which photo at right). OR cut off bottom of your empty plastic milk produces a gas that promotes ripening. jugs and take cap off. Using garden “blankets” Harvest cool weather plants to December For the dedicated advanced gardener, give heat-loving crops You can harvest mature green leafy veggies such as kale and (such as melons, peppers, and eggplants) an extra-early start chard throughout the fall if they are protected from frost with by using two “blankets” – one to warm the air and one to a mini temporary hoop house made of row cover fabric and/ warm the soil in early spring. or plastic sheets. For extra protection put the plastic over the hoops and place row cover direclty on the plants under it. Make About 6 to 8 weeks before the last frost date, preheat cold hoops from 1/2 inch white PVC plastic pipe which bends easily. soil by covering it with either infrared-transmitting (IRT) Stick the ends in the soil inside a raised bed. mulch or black plastic, which will absorb heat. Then, cover the bed with a slitted, clear plastic tunnel (see photo). When Adding a few weeks to each end of the growing season can the soil temperature reaches 65° to 70°F, set out plants and buy you enough time to grow yet another succession crop— cover the black with straw to keep it from say, a planting of leaf lettuce, kale, or turnips—or to harvest trapping too much heat. more end-of-the-season tomatoes. To get those extra weeks of production, you need to keep the air around your plants Remove the clear plastic tunnel when the air temperature warm, even when the weather is cold, by using mulches, warms and all danger of frost has passed. Install it again at cloches, row covers, or cold frames. the end of the season when temperatures cool. After you harvest your veggies in the fall plant Best veggie 5 Row cover on Slitted clear varieties for Zone mini hoop house plastic tunnel Some veggie varieties are more suited to a shorter growing season We will include many of the varieties in our seedling pre-ordering sale. Orders will be taken between early Plastic February and early March cloches with on the Deep Roots online vents at top 27 store. Watch video. Vegetable Planting Calendar for Zone 5

NOTE: This chart is a placeholder and will not be in 28 the final ebook Easy to grow veggies Cut and come again salad greens are harvested small and can grow in shallow flower boxes. Or buy lettuce seedlngs. Carrots Our favorite varieties for head lettuce are Red Ruby (Sky) Carrots are ready for harvest when their tops breach the soil Lettuce and Black Seeded Simpson Lettuce. Watch video line. Scarlet Nantes, Danvers Half Long and Sweet Treat are Growing arugula from seed is easy, either in your garden three varieties to try. A shorter carrote is better for our zone. or in a pot on your balcony, and the seeds are a bargain! They need very loose soil. Arugula (Eruca sativa) is the general name for several leafy Peas and beans salad greens with pungent, peppery leaves. Like most salad greens, it’s an annual and does best in cooler weather. Sow Broad beans are one of the easiest vegetables to grow new seeds every 2 to 3 weeks for a continuous harvest. and manage. Bush beans are more productive. Pole beans Space 8-10” apart. are easy to grow but need a trellis. Beans freeze and can extremely well, too! The nutritional density of kale is virtually unparalleled among green leafy vegetables. It has a 3:1 carbohydrate-to-protein Peas are particular about their environment. Grow in late ratio, which is an exceptionally high amount of protein for spring to early summer with 5 to 6 hours of sun, lots of water any vegetable, and one reason why it has recently been and very loose soil (only compost, sand, worm castings). acclaimed as the “new beef.” Kale thrives in both cold and Fertilize with blood meal (nitrogen) and fish emulsion. A great hot weather. Plant kale seedlings in mid-April and harvest all variety is Little Marvel Pea. Watch video. summer long. It grow well in 5 hours to 10 hours of sunlight. Spinach Space 8-10” apart. Watch video Learn more Plant spinach seeds in March since the last snows won’t hurt Since swiss chard is versatile, strong and tolerant of them. Add blood meal (nitrogen) to the top 2 inches of soil. different temperatures, you may easily grow it in your garden Drop the seeds the proper distance apart and sprinkle with or deck using natural methods to control pests. Packed with compost. If harvest leaves only the roots with sprout more vitamins and phytonutrients, you may enjoy Swiss chard in leaves. Since spinach doesn’t like the heat harvest it early your salads, steamed or juiced. Try growing in compost and and plant a new crop in that spot. Try other veggies similar sand. Space 8-10” apart. Learn more. Watch video. to spinach that continue growing through the summer. See more about growing spinach on pages 26 & 33. Summer squash and zucchini Squash and zucchini are high-yield plants, so you will Salad greens probably only need a few. Squash plants dislike the wind, Lettuce is a large category of veggies that includes micro- so be sure that your plot has some protection. Don’t plant greens (tender young lettuce greens), head lettuces and leaf squash and cucumbers in same bed. The huge squash leaves lettuces. They are easy to grow and maintain. Grow from bury the smaller cucumber leaves. Learn about pest control seedlings or from seed. Do successive seed planting every for squash on page 42. Learn about pruning on page 40. two weeks to space out your harvest. Watch video1. Watch video2.

29 • • • continued on next page • • • Easy to grow veggies (page 2) Bell peppers They make a crunchy additive to salads, add a pop of Tomatoes color to soups and act as a nutritious complement to With a little water and a lot of sun, tomato plants will bear kabobs. They are similar to tomatoes in planting time, soil fruit all summer long. Tomatoes are fragrant and nutrient- temperature, fertilizing, spacing, sunlight and more. Organic rich. The taste of a freshly picked homegrown tomato is a Solutions Premium Worm Castings are amazing with joy. Most people prefer to buy starter plants (seedlings). peppers. Watch video. Watch video1. Watch video2. Space tomatoes 2 feet apart to get air flow around plants to Cucumbers prevent fungi and blight. Add fertilizer to the seedling hole Give cucumbers ample space to stretch their roots. Try like bone meal, blood meal and worm castings. We like to smaller varieties to make your own homemade pickles. use a premixed fertilizer called Dr. Earth tomato, veggie & Avoid planting cucumbers until all danger of frost has herb fertilizer. PH should be 5.5. Plant extra deep. Maintain passed. Trellis tips page 38. Watch video1. Watch video2. even . Never let the soil dry out. Stop feeding nitrogen around July 4 and start feeding phosphorus with Basil bone meal. Add lots of crushed egg shells for calcium. You can grow basil in pots, in the ground, in raised beds Epson Salt (magnesium phosphate) and nitrogen work and indoors on a sunny windowsill. Plant seedlings or sow together on calcium absorption. Every 2 weeks mix 1- 3 tbsp seeds directly into the garden in early June in a sunny, epsom salt to one gallon of water. well-drained area. Pick large leaves first. Pick off the tiny • Learn about protection from squirrels on page 43. flowers to keep the plant producing longer. Dry the leaves • Learn about “Indeterminate tomatoes” and “Determinate for year round cooking & salads. Watch video. tomatoes” – pruning on page 40 and trellising on page 38. Beets • Learn about growing big harvests of delicious tomatoes. Start planting seeds early in mostly compost. Plant another Watch video1. Watch video2. Watch video3. batch every one to two weeks and harvest all season long. Growing cherry tomatoes is easier.They ripen in small batches Heat and cold tolerant. Loose soil helps root development. throughout the season. You usually don’t have to protect them Add one inch of compost before planting a new crop. Needs from squirrels. They don’t require as much careful pruning. tons of nitrogen and full 8 hours of sunlight. Don’t let the soil Kids and adults love to eat them right off the plant. dry out. Plant 2 seeds 4 inches apart. They will stay small if planted too close together. Watch video1 Watch video2. Tatsoi is an Asian veggie similar to broccoli ki that resuste pests Learn more More information on growing Individual veggies is on our Seedlings and Seeds Deep Roots store web pages.

30 Raspberries are terrific perennials and very healthy fruits. Herbs and edible perennials But they will creap and spread into other places in your garden by extending their roots. Block their roots where you For many time-pressed gardeners, perennials, which come don’t want them spreading. Video about pruning on page 40. up year after year on their own, can be a great solution versus annuals that have to be planted each year. But edible Growing herbs perennials require more time and care. Many herbs smell great, require minimal care and spice up Protecting perennials during winter your cooking. Bring your potted herbs indoors before a hard freeze. Place the potted herb in a sunny window and keep Some herbs can stay dormant over winter and start growing the soil slightly moist. Rosemary, sage, sweet bay, lemon again in spring (sage, tarragon, rosemary, oregano and grass, and lemon verbena do well as winter houseplants or mint) other herbs are more sensitive to cold and need extra even year-round houseplants given enough light. protection in case there is an exceptionally cold winter. Covering sensitive plants with a few inches of straw can Thyme grows with everything on the companion chart help. An upturned bucket stuffed with straw for really cold on page 32 and polinators love when it’s in bloom. Plus, it winters is better for sensitive herbs. repels cabbage worms. Although sage is supposedly cold resistant, it needs protection from our cold winters. It needs Asparagus is a delicious and healthy veggie. If cared for minimal care, growing to about 2 feet with little fertilization correctly the plant will continue to produce for 20+ years. and watering. English Sage and the Golden Sage are the Don’t harvest the asparagus the first 3 years while the roots most popular sage varieties. Salvia Montana variety can are getting established. Watch video. best survive freezing conditions. Tips on winterizing sage. Strawberries grow well and spread quickly so keep them Oregano, mint and chives are hardy perennial herbs. They contained in a raised bed or large pot. There are many didn’t die in last winter’s cold. The oregano is hardy, survives varieties that fruit at different times. They like well drained the winter and will spread. soil with extra sand. Watch video. Dill, cilantro, and a few other annual herbs will self-seed Scallions and chives will often and “volunteer” year after year. Save the seed to plant next grow again the next spring year. Plant more cilantro seeds every 3 weeks. from the same root. Plus, Basil is an annual and grows well as long a it gets lots of you can plant grocery store sun. Fertilize with bone meal (phosphorus) fertilizer. green onions throughout Plant garlic in September and harvest in July. Planting well the summer and fall. before the first frost ensures it will set roots before the winter Watch video. freeze. Buy locally grown hard-neck garlic or order “seed Black currant bushes garlic” from Amazon, Cedar Creek or Peaceful Valley. Plant will produce fruit in full sun the largest cloves in full sun about 4” apart and 4“ deep or partial sun. Growers sell with the pointed end up. Learn more, them online and are hard to find Other delicious edible perennials are Jerusalem artichokes, 31 locally. lavender, sorrel and rhubarb. Companion planting & spacing Corn, beans and squash A famous American history planting combination is the Mix up your plants and don’t crowd them Indian sisters – corn, beans and squash. The beans, the Companion plants grow well next to each other. When done giving sister, pull nitrogen from the air and bring it to the soil intentionally and carefullly, companion planting can help your for the benefit of all three. As the beans grow through the fruits and vegetable grow healthier and more nutrient dense tangle of squash vines and wind their way up the cornstalks as well as help protect each other from pests. serving as the trellis into the sunlight, they hold the sisters It’s a great way to maximize the efficiency of your garden. close together. The huge squash leaves cover the soil and For almost every vegetable you grow, there is likely to be suppress weeds. a beneficial companion plant that will help increase soil Plant spacing nutrients, chase away pests, or provide some other benefit. Crowding your plants causes stress which weakens their The Companion Planting Chart on the next page includes resistance to pests and reduces yield. Soil depth makes a “bad companions” – plants that don’t grow well together. big difference. A 15”deep raised bed can handle planting Most edible plants can be added to your garden wherever somewhat closer together than what most gardening books light and soil conditions allow. Learn more about the 10 most and articles say. Learn more Rounding out the soil so the popular vegetables grown in the United States and their middle is higher than the edges in a raised bed increases the friends and enemies in this article about companion planting. surface area and planting space available. Some examples of companion planting Benefits of interplanting compatible crops • If you plant a tomato in a big pot strategically place 10 Interplanting compatible crops saves space. It also confuses carrot seeds or three basil seeds around the base of the pests (video) who search for the scent of their favorite tomato and watch them grow together. veggie. Pests are more likely to invade • If you want cucumbers to climb up a fence plant bush beds with a stronger scent and beans in front of them to shade their toes and add nitrogen ignore beds where the scent is to the soil. diluted by the scents of other • Be more careful what you plant next to fennel, onion, veggies. potatoes, peas and beans. • Calendula (see photo) is a wonderful medicinal companion plant and pest deterrent for all edibles–especially tomatoes. • Thyme is an culinary herb that grows with everything on calendula the companion planting chart on the next page. Pollinators love when it’s in bloom. Plus, it repels cabbage worms. • Nasturtiums repel white flies & spider mites and trap aphids. • Marigolds protect against many pests and is a friendly 32 companion to all except beans. Companion Planting Chart

Plant Good Companions Bad Companions Plant Good Companions Bad Companions –––––––––––––––––––––––––––––––––––––––––––––––– –––––––––––––––––––––––––––––––––––––––––––––––– Aspargus* Basil, Parsley, Marigolds, Spinach, Garlic, Onions Marigolds Melon, Squash, Tomatoes, Beans Aster Family Flowers, Lettuce, Potatoes –––––––––––––––––––––––––––––––––––––––––––––––– Beets, Grapes, Nasturtiums, Dill Melons Corn, Marigolds, Nasturtium, None –––––––––––––––––––––––––––––––––––––––––––––––– Squash, Sunflower, Herbs Basil Oregano, Peppers, Tomatoes None –––––––––––––––––––––––––––––––––––––––––––––––– –––––––––––––––––––––––––––––––––––––––––––––––– Nasturtium Oregano, Peppers, Tomatoes None. Plant me! Beans Beets, Cabbage Family, Carrots, Chives, Garlic, –––––––––––––––––––––––––––––––––––––––––––––––– Corn, Cucumbers, Peas, Potatoes, Leeks, Onions, Oregano* Basil, Cabbage Family, Peppers None Rosemary, Sage, Strawberry, Marigolds, –––––––––––––––––––––––––––––––––––––––––––––––– Parsley Carrots, Chives, Corn, Onions, Peas None Swiss Chard, Tomatoes, Thyme Peppers –––––––––––––––––––––––––––––––––––––––––––––––– Peppers, Tomatoes, Sage,Thyme Beetroot Beans, Cabbage Family, Lettuce, None –––––––––––––––––––––––––––––––––––––––––––––––– Peas Beans, Carrots, Corn, Cucumbers, Peppers, Squash, Leeks, Garlic, Onions –––––––––––––––––––––––––––––––––––––––––––––––– Parsley, Peppers, Radish, Sage, Strawberry, Cabbage Beans, Beets, Carrots, Chives, Peppers, Squash, Spinach, Squash, Strawberry, Tomatoes Family: Cucumbers, Dill, Garlic, Lettuce, Strawberry, Thyme Broccoli, Nasturtium, Onions, Potatoes, Tomatoes –––––––––––––––––––––––––––––––––––––––––––––––– Peppers Basil, Carrots, Cucumbers, Onions, Cabbage Family, Cauliflower, Rosemary, Sage, Spinach, Oregano, Parlsey, Peas, Rosemary Beans Kale, etc. Swiss Chard, Thyme, Oregano –––––––––––––––––––––––––––––––––––––––––––––––– Squash, Swiss Chard, Tomatoes Carrots Beans, Cabbage Family, Chives, Tomatoes –––––––––––––––––––––––––––––––––––––––––––––––– Potatoes Beans, Cabbage Family, Marigolds Tomatoes Garlic, Leeks, Lettuce, Onions, Dill –––––––––––––––––––––––––––––––––––––––––––––––– Parlsey, Peas, Lettuce, Rosemary –––––––––––––––––––––––––––––––––––––––––––––––– Radishes Beans, Cucumbers, Lettuce, Peas, None Nasturtium, Squash, Spinach Calendula Medicinal plant that repels pests None –––––––––––––––––––––––––––––––––––––––––––––––– –––––––––––––––––––––––––––––––––––––––––––––––– Rosemary Beans, Cabbage Family, Carrots, Tomatoes, Cilantro Sage, Thyme, Spinach None * Peppers, Sage, Thyme Cabbage Family –––––––––––––––––––––––––––––––––––––––––––––––– –––––––––––––––––––––––––––––––––––––––––––––––– Corn Beans, Cucumbers, Dill, Melon, Tomatoes, Sage* This aromatic,culinary herb grows Cucumber, Parsely, Peas, Sage, Squash Cabbage Family well with just about everything Onions Sunflower, Thyme –––––––––––––––––––––––––––––––––––––––––––––––– –––––––––––––––––––––––––––––––––––––––––––––––– Spinach Cabbage Family, Cilantro, Leeks, Carrots, Cucumbers Beans, Cabbage Family, Corn, Sage Lettuce, Peas, Sage, Strawberry Tomatoes Dill, Lettuce, Nasturtium, Peas, –––––––––––––––––––––––––––––––––––––––––––––––– Onions, Peppers, Tomatoes Squash Corn, Lettuce, Marigolds, Melon, None –––––––––––––––––––––––––––––––––––––––––––––––– Nasturtiums, Peas, Peppers Dill Cabbage Family, Corn, Lettuce, Carrots, –––––––––––––––––––––––––––––––––––––––––––––––– Cucumbers, Onions, Tomatoes Strawberry* Beans, Garlic, Lettuce, Onions, None –––––––––––––––––––––––––––––––––––––––––––––––– Peas, Spinach, Thyme, Sage Eggplant Beans, Herbs, Marigolds,Tomatoes None –––––––––––––––––––––––––––––––––––––––––––––––– Peppers, Nasturtiums, Spinach Swiss Beans, Cabbage Family, Garlic, None –––––––––––––––––––––––––––––––––––––––––––––––– Chard Onions, Peppers, Sage, Thyme, Garlic, Beans, Cabbage Family, Carrots, Peas, –––––––––––––––––––––––––––––––––––––––––––––––– Onions Dill, Lettuce, Parsley, Sage, Beans, Thyme* This culinary herb grows with None Chives, Swiss Chard, Strawberry, Spinach, Sage, everything on this chart. Leeks Tomatoes, Thyme –––––––––––––––––––––––––––––––––––––––––––––––– –––––––––––––––––––––––––––––––––––––––––––––––– Tomatoes Basil, Beans, Chives, Cucumbers, Corn, Dill, Kale, Collards See “Cabbage Family” above Garlic, Lettuce, Marigolds, Cabbage Family, –––––––––––––––––––––––––––––––––––––––––––––––– Nasturtium, Onions, Parlsey, Potaote, Lettuce Beets, Cabbage Family, Carrots None Peppers, Sage, Thyme Cucumbers, Dill, Garlic, Onions, –––––––––––––––––––––––––––––––––––––––––––––––– Radish, Sage, Spinach, Squash perennial 33 Strawberry, Tomatoes, Thyme * –––––––––––––––––––––––––––––––––––––––––––––––– KURT: wedsite said not to fertilize new annual for 2 weeks? I never heard of that. See https://www.chicagobotanic.org/plantinfo/checklist/may

Seed starting and seedlings What is “hardening off”? Planting seedlings adds about a month on average to our Seedlings grown indoors need to adjust to outdoor gardening season. Start your own seedlings indoors, or buy temperature, wind and light conditons before they can be seedlings from Deep Roots online store and nurseries. See transplanted. Place the seedling pots outside on a few warm the workshop on seed starting on our YouTube channel. days and take them indoors at night. This gets them used to outdoor conditions and is called “hardening off.” Pinch back one-third of new growth to encourage stocky habit (except vines). Be sure newly purchased annuals have Starting seeds indoors been hardened off properly before planting them outside. You can start seeds indoors under grow-lights or in a very Keep your seedlings growing fast with the recommended sunny window with controlled temperatures. Some veggies liquid feeding program. like spinach, carrots and beets don’t like to be transplanted Pre-order seedling and seeds from Deep so plant them directly in their beds outdoors. Grow-lights should be about an inch from the top of the seedling and Roots in the first half of February must be adjustable as the seedling grows. Start lettuce You get great, organic healthy seedlings while simultaneously heads indoors or direct seed. Cut and come again lettuce helping Deep Roots raise money for their educational should be direct seeded to plant densely. Seed starting and outreach events. Our carefully chosen organic and workshop video. “responsibly grown” seedlings are pest resistant, taste great, get high yield, are suited to our climate zone, and are How to plant seedlings easy to grow. Good Earth Greenhouse in River Forest grows In the seedling hole put a scoop of compost, worm castings large seedlings in individual pots. Pre-order your seedlings and an organic fertilizer like bone meal, blood meal or a blend from the Deep Roots online store starting in mid-February. of multiple ingredients. See more about organic fertilizers An ebook link on how to start seeds is on the pre-order on page 18. Some seedling like squash and cabbage family crops need to be immediately protected from flying pests Sowing seeds outdoors in early spring that layou eggs on seedlings. See “Organic Pest Control” Sowing seeds directly in your outdoor beds is much simpler on a than starting seeds indoors. Get a bigger and fresher harvest of spinach, lettuce, radishes, scallions, parsley, peas, carrots, beets, arugula and other spring veggies for less cost by sowing your seeds over a few weeks and not all at once. Plant these cool weather seed again in mid- August for a fall crop. Pre-order our favorite organic seeds for spring and fall veggies from our online store in early February. More tips how to grow cool weather veggies are on 34 our website. Watch video Pre-order organic seeds and seedlings from the Deep Roots online store.

For a spring crop pre-order organic seeds from the Deep Roots online store starting April 1, and direct sow them outside. Pre-order your organic seedlings for a summer crop around February 18. Pickup the seedlings in the first 2 weeks of May. 35 Water deeply. two to three times a week. This means Watering do’s and don’ts moistening the soil to a depth of six inches to encourage plants to send roots well into the ground. Deep roots help Watering don’ts plants better sustain stresses caused by hot and dry weather. Don’t over water. With too much water, plant roots can’t Water seeds and seedlings daily. Seeds don’t have roots breathe and will wilt. Roots need oxygen. When plant leaves yet and need constant moisture to germinate. Water them wilt a little on a very hot day, it could be from the heat. gently, watering twice on hot dry days. However, don’t over Don’t use a sprinkler. Overhead watering can contribute to water. Too much water can rot seeds before they get to bacterial and fungal diseases. grow. Learn more about seed germnation and watering. Don’t water late in the afternoon. The foliage will likely stay Collect rainwater in rainbarrels. It’s free and even contains wet all night, which can lead to fungal and disease problems. beneficial trace nutrients. Chlorine kills soil microbes. Order affordable quality rainbarrels from the City of Chicago. OR Don’t water shallowly. Daily shallow watering keeps roots buy a used 275 gallon food-safe barrel for about $50 on Ebay, near the top of the soil where they can easily dry out and Craig’s List and food processing companies. cause the plants to wilt and underperform in producing Know your soil type. The soil blend we highly recommend vegetables. for successful edible gardens is neither sandy nor clay with Don’t water too fast. When watering with a hose, avoid a high organic matter content and contains biochar. hard stream of water, which just runs off and winds Water early in the morning. You’ll lose less water to up wasted. Use a steady small stream instead. evaporation by watering before the heat of the day. If you Don’t mist plants because it can spread diseases. get water on plant leaves, they’ll have plenty of time to dry, which reduces the chance of disease. Watering do’s Use a drip or soaker hose. You can apply water next to the Use the best mulch. Dense leaf mulch should be 4 inches plants where the water will seep deep into the root zones. thick, not homemade, and very dense. It conserves water by Use drip irrigation. Kits for home gardens are available preventing evaporation and holds down fungal diseases from online at reasonable prices. Pressurized emitters can be set rain that can splash onto bottom leaves. Add 2 inches after to water specific areas at pre-set rates. Drip irrigation allows planting seedlings and add up to 4 inches as the plant grows. you to control the amount of water your veggies get. Test before you water. Plants will wilt from too much heat, Water by hand with a slow small stream. It’s more not enough water and too much water. When you push your efficient than a fast stream. A significant amount of water finger into the soil, does the tip feel damp? When you pull from a fast stream will run off and be wasted. your finger out, are there lots of tiny soil particles? Soil ball test Soil finger test (videos) Remove discolored leaves. Lower leaves can experience many problems from water. Pull yellow or spotted leaves Water an inch per week. An inch of rain is 60 gallons per from the plants and dispose of them away from the garden. hundred square feet. Use a rain gauge. This simple device will Use water-soluble fertilizer if growing vegetables in let you how much rain your garden is receiving. a pot. If you forget to water the pot, granular fertilizers Observe your plants. Keep an eye on both your plants and will do nothing. Use granular fertilizers in gardens. 36 your soil to maximize your watering efforts. Allow for adequate drainage in your container. If you use Three to four Rain barrel municipal water inches of dense water saves on put a filter on leaf mulch on water bills and is your hose. top of the soil healthier for soil Chemicals in saves water, time microbes. drinking water & money, and like flouride protects your damage soil veggies from microbes. damage.

Test your soil before watering. Over watering and under watering Push your index finger into soil. are harmful to most veggie plants If soil particles stick to your finger, no watering is needed. 37 Grow upwards on a trellis No matter how small your garden, increase your yield in a small space by going vertical on a trellis. Learn more. Trellis styles Wood and string Buy them or make them yourself. A trellis can me made of teepee trellis wood stakes, bamboo stakes, metal poles, electrical conduit pipe, PVC pipe, welded steel wire, garden twine, polyester trellis netting and nylon string. YouTube has lots of trellis videos. Watch video of 120 DIY trellis ideas. Here are a few: • A-frame trellis: Watch video • Arbor can be wood or metal: Watch video1. Watch video2. • Flat trellis: Watch video1. Watch video2. • Teepee trellis uses poles of various materials. Watch video. • Tomato cages VS stakes: Watch video. Nylon string net flat trellis Tomato support methods • Tall sturdy tomato cages (at least 54”) are easy and affordable. (Watch video.) Buy them or make your own (video). Push a sturdy tall stake down the middle and tie the main stem to it so the tomato plant and cage don’t tip over. • Support with hoops used for season extension and pest protection bed covers. (Photo on page 3.) Tie garden twine at Metal tomato cage the base of the plant, wind it around the stem and tie it to the top horizontal pole connecting the hoops. • The Florida weave method for tomatoes uses thick, strong, steel stakes (“t-posts”) and nylon twine. Watch video. Cucumbers Cucumbers are natural trellisers. Guide them when they are small. A flat trellis encourages a higher yield than cages which tend to be restrictive and don’t allow as much air flow which causes more diseases. It also makes harvesting easier. Wood A-frame trellis A trellis can provide shade on sunny days Part sun (2-4 hours) crops are scallions, peas, parsley, leafy greens, cilantro, and chives. Dappled sun crops are turnip 38 greens, spinach, radishes, lettuce, leeks, and beet greens. An arbor can become a beautiful and strong trellis for squash or pole beans. VINING SQUASH Large sturdy metal tomato cages work with summer squash if you put a sturdy long stake down the middle fo the cage to keep it from tipping over. An arbor can be a beautiful trellis. Use strong wood, metal or plastic pipes for a squash trellis or arbor since the fruit can be heavy.

ZUCCHINI doesn’t need a trellis because it isn’t a vine.

39 Pruning strengthens veggies Cucumbers Prune indeterminate cucumbers to get more fruit from Tomatoes one “leader” (main stalk) growing up a tall trellis. This clears What’s the difference between “indeterminate” and the bottom foliage so short veggies can grow under the “determinate” tomatoes? cucumber. Above 3 feet let the cucumber branch and out and become bushy. Watch video. Determinate tomatoes, or “bush” tomatoes, are varieties that grow to a compact height (3 to 4 ft). Determinate Raspberries tomatoes stop growing when fruit sets on the top bud. All Pruning and training are the keys to successful berry the tomatoes from the plant ripen at approximately the same growing. The everbearing variety fruits twice before the cane time (usually over a period of 1- 2 weeks). Removing the withers and turns brown. The summer or fall variety fruits bottom leaves is sufficient. Watch video. only once. Watch video Indeterminate tomatoes continue to grow all season and are usually very prolific. Many favorite heirloom tomatoes are indeterminate varieties. Pruning indeterminate tomatoes correctly is critical so the plant’s energy goes into the fruit, not the leaves. Allow one or two main stems called Pruning a “leaders.” Prune the “suckers” (new baby branches) since cucumber they will begin new main stems. Suckers grow at a 45º angle sucker between the main stem and a branch of leaves. (See photo.) Watch video: Cherry tomatoes can have 3 to 4 large leaders. Prune “suckers” so plant energy goes into fruit production. Climbing squash Prune lots of leaves off the squash plant (especialy at the bottom) allows air flow and sunlight which reduces disease and molds. Watch video Zucchini and squash Pruning a tomato Prune bush zucchini to decrease powdery mildew, increase sucker air flow, decrease blossom end rot, and increase production of fruits all season long. It is easy, and very quick to do. Also, keep your zucchini producing all season by not over crowding the bed. Watch video1. Watch video2. 40 Harvesting • To keep your green leafy veggies fresh longer store them unwashed in a plastic bag in your fridge crisper drawer. When and how to pick veggies Squeeze the air out of the bag and add a small piece of Most crops can be harvested several times from the same paper towel to absorb mloisture before sealing the bag. plant. It is important to gather crops at proper maturity when • Chop leafy green veggies before freezing them in bags. vegetables are at their peak for flavor and nutrition. However, • Make leafy greens like kale and spinach into tortillas and this is not always when a vegetable is at its largest size. freeze them to eat all winter long. They are much healthier Avoid bruising or damaging vegetables as this causes than corn or grain tortillas.There are many recipes. Video decay. Stepping on vines or breaking stems creates openings • Apples give off a gas that will help tomatoes ripen if through which diseases can enter the plant. If ripe vegetables stored together in the same paper bag outside the fridge. are not easily removed from the plant, cut them off with a Alternatively, ripen tomatoes indoors on a window sill. knife. Check the garden frequently for ripe produce during harvest time. Picking encourages more fruit and leaf growth. • Be creative about using most parts of the plant. Substitute swiss chard stems in humus instead of using chickpeas. Pick and eat: It’s best to pick veggies right before eating so Sauté the squash flowers that didn’t get pollinated. Sauté they are fresh and loaded with nutrients. It’s fun to pick and broccoli leaves with other veggies. eat as you go with peas, lettuce and cherry tomatoes. Kids love picking and eating. If possible, harvest early morning and • Fully ripe trombocino squash will keep for months in your early evening when the plants are the least stressed. kitchen without refrigeration. Peel the skins before steaming. Early frost and snow in fall: Cover your tomatoes and • Leave green onion and scallion roots in the ground over peppers in late summer and early fall to speed ripening. winter covered by straw so they can sprout in the spring. Monitor the temperature carefully. A light frost or an early • Make basil into pesto before freezing. Alternatively, freeze snow will ruin any tomatoes and peppers still on the plant. the basil leaves first and make pesto after defrosting them. Harvest them before the frost and ripen them indoors. Cool • Fermented veggies will store for months in your fridge. weather veggies like kale, spinach, Swiss chard and broccoli An introduction to lacto-fermenting in glass jars. will be fine after a light frost or early snow in fall. • A cucumber is considered ripe when it is bright medium Veggie specific harvesting and storing to dark green and firm – from 50 to 70 days after planting. A yellow cucumber is over ripe and should be discarded. • Gently pull out small root veggies like beets and radishes. • Beets can be eaten as greens when the leaves are 4 to • Harvest snow peas when the pods are flat and harvest 6 inches long. When grown for tops and beets, harvest sugar snap peas when the pods are plump. Hold the vine when beets are 1 to 1-1/2 inches in diameter. To use only while pulling the pod. Pick every 2-3 days to increase yield. the beets, wait until they are 1-1/2 to 3 inches in diameter. • Beans should be crisp and snap easily. Harvest often. • Carrots are ready when 1 inch in diameter and can be left • Cut with scissors or pull off individual leaves from green leafy in the ground for later harvest during cool, dry periods. crops like kale, lettuce, arugula, swiss chard, basil and • Cauliflower is ready when head is firm. It’s over mature parsley. Harvest the outer leaves to promote plant growth. when soft or when leaves turn yellow. • Leafy green veggies can wilt quickly from heat. Pick them Learn more Harvest tips for 23 veggies from the University early or late and avoid the mid-day heat. of Illinois extension. Plus, more tips on the Urban Farmer’s • Store apples separately from leafy greens as apples Vegetable Harvesting Guide. 41 release a gas that promotes ripening and spoiling. https://www.epicgardening.com/cabbage-worms-pieris/ https://www.hobbyfarms.com/5-ways-to-keep-cabbage-loopers-out-of-your-garden-3/

earth to kill vine borer caterpillars. Some squash varieties are Organic pest control more resistant than others. For example, Tromboncino squash Remember never to use pesticides and resists vine borer becasue it has a hard stem. Watch videos. (conventional agricultural products), which can kill essential good organisms as well as bad ones. Also, grow plants that Cabbage worms and cabbage loopers discourage pests and attract beneficial insects. Pages 41 & 42. Cabbage worm and cabbage looper eat holes in leaves of the brassica family (cabbage, broccoli, cauliflower, Brussels The book Good Bug Bad Bug by Jessica Wal- sprouts, kohlrabi, collards, bok choy and kale). The cabbage liser is an indispensable field guide for common worm is the larva of the cabbage white butterfly. The cabbage invasive and beneficial insects in the garden. It looper is the larva of the nocturnal brown moth. Although has the best organic advice on attracting good green like the cabbageworm, the looper is slightly larger (1.5-2 bugs and managing bad bugs. Book on Amazon in) with white stripes. Prevent cabbage loopers Rotate your plant families every year First, block the butterfly and moth from laying eggs on your Don’t plant the same crop in the same bed (or same spot) the seedlings with Floating Row Covers. Place it gently and bury following year as pest eggs are in the soil. Since a pest usually the edge in soil or lay rocks along the sides. It can be annoying damages plants from one family, be creative about rotating to remove the row cover to cultivate and weed, but a lot less your crops. It’s best to rotate between 3 raised beds. Rotating annoying than losing plants to hungry worms. between 2 raised bed can also help. If you have only one Kill cabbage worms and loopers with insecticidal soap spray. garden bed rotate with neighbors who also have raised beds or Buy it or make it yourself (recipe on next page. Insecticidal rotate between spots in the same bed. Watch video1. soap kills common pests on houseplants and garden plants on Squash vine borer moth and caterpillar contact by suffocating small, soft-bodied bugs such as aphids, mealy bugs, thrips, whiteflies, spider mites, leaf hoppers, and To keep the vine borer moth from laying eggs on squash plants earwigs. The fatty acids disrupt the permeability and structure in the early summer after planting cover the seedlings with of the insects’ cell membranes, dissolving their exoskeletons Floating Row Covers. Secure the fabric to the ground to keep and dehydrating them. Watch Video. the vine borer moth out. Cover a whole bed of squash or just individual plants, The moth is small and looks like a red and Cabbage worm life-cycle Looper leaf holes black bee. If you see eggs (tiny bronze dots) remove them immediately. Dust the soil around the stem with diatomaceous

squash vine borer moth cabbage 42 looper • • • continued on next page • • • Organic pest control (continued) Slugs Slugs lay clusters of translucent, pearly-shaped eggs under Keep squirrels from eating your tomatoes debris or buried beneath the soil surface. They can lay Learn about the squirrel combat zone. between 20 to 100 eggs several times per year, taking approximately two years for slugs to reach maturity. Watch (1) Try growing only cherry tomatoes. Squirrels tend not to video “How to get Rid of Slugs.” eat my cherry tomatoes, but do eat all larger tomatoes, from my experience. They eat the green zebra tomatoes less. Powdery mildew and blossom end rot Spray first with insecticidal soap to kill and bugs. Then (2) Put a small brown paper lunch bag over the tomato when spray with dilute solution of baking soda and water (one it starts turning red but is still mostly green. If the squirrel tablespoon per gallon). Do this every 3 days until the doesn’t see the tomato it doesn’t know it’s there. Check powdery mildew is gone. Watch video1 Watch video2 every day for new ripening tomatoes. Jumping worms (3) Cover the tomato bed with deer barrier netting. Securely attach vertical posts in the corners of the bed (or pound into Jumping worms are a new invasive species that harms our the ground) and drape the netting over them. Weigh down soils. Watch video. See photo below. the bottom of the netting with bricks or stones. If you grow indeterminate tomatoes make the roof of the netting a little, Organic ways to keep pests away taller than your trellis or tomato cage. (1) Pest repelling plants like marigolds. More on page 45. Marigolds flowers are edible, but not all are tasty! Try them (4) Surround a single tomato plant with hardware cloth – a in soups, stews, rice, or other dishes to add a subtle flavor. kind of screen that can be taller than a tomato cage. They can help to get rid of pests and add beauty/color. (5) Dogs and some cats often will keep the squirrels away (2) Natural pesticides can control some insects and from your tomato beds even if they are NOT always in the diseases. Some ingredients are neem oil, BT bacteria, yard. Squirrels don’t like to nest and hang out in yards where copper, and sulfur. Because they break down quickly, natural dogs and cats live. pesticides have to be applied much more frequently than their synthetic counterparts. Make a natural yourself called insecticidal soap. Mix 2.5 tablespoons of Dawn dish soap and 2.5 tablespoons of oil with 1 gallon of warm soft water. Add washing soda to make hard water soft. (3) Use beneficial nematodes to control grubs, fungus gnats, fleas and over 200 other soil pests! They are thread- like microscopic, colorless, round worms found in soil and water throughout the world. More nematode details (4) Plant pest resistant veggie varieties. Tatsoi (similar to broccoli) and tromboncino squash resist pests. Our seedling Gray Garden Jumping Worm pre-ordering sale includes our favorite pest resistant varieties. 43 Slug Plants that Attract Beneficial Insects

______Plant Attracts good bugs 1 Angelica lacewings, lady beetles, 11 ______parasitic wasps 2 Anise lady beetles, parasitic wasps, 1 ______tachinid flies 3Asteraceae Family honey bees, native bees, 6 (asters, daisies, lady beetles, parasitic wasps 2 sunflowers) tachinid flies, hoverflies, ______lacewings 4 Dill honey bees, native bees, 1 12 hoverflies, lady beetles, ______spiders, wasps 3 5 Lovage beneficial wasps, 12 ______(shelters) ground beetle 7 5 Marigold hoverflies, parasitic wasps 3 ______6 Nasturtium ground beetles, spiders 7 Zinnia honey bees, native bees, 2 lady beetles, parasitic flies, ______parasitic wasps 3 12 8 Beneficial bugs 4 Not all bugs in the photos are included in the chart. 3 1 assassin bug 2 bee (honey & native) 3 beneficial nematode 5 4 damselfly 5 dragonfly 9 6 hoverfly 7 lacewing 8 lady beetle 6 9 parasitic wasp 10 rove beetle 4 13 11 ground beetle 12 spiders (garden spider, 7 jumping spider crab & flower spider) 10 13 tachinid fly 14 wasp 8 44 5 14 Plants That Protect Against Pests ______Plant Discourages these bad bugs ______1Anise aphid 2 Catnip aphid, cabbage looper, cabbage 1 worm, cucumber beetle, 12 ______flea beetle, squash bug 3 Chives aphid 7 ______4 Corriander aphid, carrot fly 6 5 Dill cabbage looper, cabbage 13 ______worm, tomato hornworm 13 2 ______6 Fennel aphid, slug, snail 1 ______7 Feverfew aphid 8 Geranium cabbage worm, corn ear worm, 8 ______leaf hopper, Japanese beetle 7 ______9 Lavendar aphid 14 ______10 Marigold white fly ____ 2 14 3 11 Nasturtium aphid, cabbage looper, cabbage worm, cucumber beetle, white fly, squash bug ______8 9 ______12 Peppermint aphid, ant, cabbage looper ______13 Petunia aphid, leafhopper, squash bug 14 Rosemary cabbage looper, cabbage 15 4 15 ______maggot, carrot fly 3 15 Sage cabbage looper, cabbage maggot, ______cabbage worm, carrot fly 10 16 Spearmint ant, aphid, cabbage looper, 9 ______flea beetle, squash bug 17 Thyme cabbage looper, cabbage worm, 5 16 ______white fly 4 16

______Pest Insects 11 1ant 10Japanese beetle 10 2 aphid 11leafhopper 3 cabbage looper 12 slug 4 cabbage maggot 13 snail 6 17 5 cabbage worm 14 squash bug 6 carrot fly 15 squash vine borer 5 17 7 corn ear worm 16 tomato hornworm 8 cucumber beetle 17 white fly 12 9 flea beetle 11 45 Why grow your own food? More than 33 million Our Growing Movement households have their own food garden, says the National Garden Association. Home and community edible gardens are on the rise

Who’s growing? The expense of Why choose gardens garden setup is 31% of all U.S. over grocery carts? recouped quickly. households participate in After your first • Save money on food bills food gardening. season. annual • Better tasting food maintenance and • Know the food is safe planting costs • Better quality food chives basil rosemary parsley thyme are relatively minimal. 54% 4 % No space? No worries What is local? women 6 men Put your green thumb to good Local food travels On average, food travels use. Try a container garden on less than your porch, deck or patio using 1,500 miles from the farm the herbs above, which grow well 100 miles where it was grown to your home. in containers. Grow microgreens to reach your table. indoors all year round under a grow light. These baby veggies are packed with nutrients. 46 Join the organic gardens Gardening is unpredictable

and lawns movement Be prepared for failure and take pride in the small victories. Not every single seed will germinate and despite your best “Vegetables and fruits have taken center stage in efforts, not every seedling will survive. Pests might find your the American landscape — at last. And why not? beautiful plants and rip them to shreds. Hail or whipping Homegrown vegetables and fruit are good for you, they winds might damage your fruits and veggies right before harvest time. As hard as it is, it’s really just part of the get picked at their prime and only have to travel as far process. Some years are better than others, and some years as your kitchen. Edible landscapes are a wonderful you just can’t seem to do anything right in the garden. option for most homeowners, but you have to break Turn your failures into learning opportunities from tradition and look at the limitless possibilities for Like life, take every lesson and each heartbreak and pour the including edibles in any landscape design.” knowledge gained from them into next year’s plans – Rosiland Creasy, author of “Edible Landscaping” and each year in the garden will get a little bit better. Common mistakes by beginner gardeners • Expanding too fast before learning the basics • Crowding plants too close together • Not preventing pests before they do damage • Spending too much money. Switch to non-toxic natural lawn care • Over fertilizing • Learn about natural and organic • Over watering lawn care on our website. • Watch video • Our expert on beautiful toxic-free lawns is Jeff Swano of Dig Right In Landscaping who has been leading the way in residential, natural and organic lawn care since 2005. • Take our Healthy Lawn Healthy Family Pledge. It comes with a free lawn sign. • Learn more on the Deep Roots web page about Pesticides and 47 Toxic fertilizers. https://www.greenamerica.org/climate-victory-gardens/commitment-grow-climate-victory- http://chicagocommunitygardens.org/neighborhood-networks-and-alliances/ garden

Learn, share, grow, volunteer Edible gardening is a growing movement “What you learn and share as a volunteer can enhance Deep Roots will gather not only your gardening skills but is an enjoyable way information on suburban to work together to make a positive impact on our community gardens and community. Everyone can help out as their time permits gardening support groups with the help of our by choosing activities that they enjoy.” volunteers. The growing –Will Schreiber, Co-executive Director, Deep Roots Project list will be available on our We invite you to be a part of our sustainable website. movement right here in our own backyards! Chicago Community Gardeners Association So come grow with Deep Roots Project, get your hands Main Goals: (1) Host annual networking meeting, (1) in the dirt (or not). Meet like-minded individuals who care Facilitate communication among gardeners (website, about the earth and are ready to promote, educate, inspire, calendar of events, email sharing, (3) Plant distributions, celebrate and build a sustainable community that: (4) Shared resources (special tools, shared equipment), • creates a healthy environment for our families greenhouse, resources, activities, (5) Sponsor membership, • understands which foods ensure a long and healthy life (6) Coordinate volunteers. Neighborhood Networks • grows our own food Green America’s Climate Victory Gardens • takes toxins out of our yards and our homes A Climate is an opportunity to fight climate • shares our skills and tools change in your home, school, and community gardens • supports healthy lifestyles for all ages today! Shifting garden practices towards principles of Become a volunteer regenerative agriculture can help reverse climate change and pull carbon out of the atmosphere and back into the soil. We want all Deep Roots volunteers Learn more to have fun and learn while they contribute to expanding the Mistakes happen every year and is part of the fun. Deep Roots community. We Nature wil be your best friend... and your worst can customize a volunteer assignment to your time, enemy. Getting in sync with the rhythms of interests, and skills. nature is a potent antidote to the stress of our Contact us. Call or text technology -centered world. message Estelle to talk – Teresa Gale and LaManda Joy, authors of “Fearless Food about volunteering at Gardening in Chicagoland” and leaders of the Peterson Garden Project.v 48 708-616-6473 (cell). Inspiration Edible Garden Project NEEDS VOLUNTEERS

To inspire more people to grow their own food Deep Roots Deep Roots needs help finding grant money for more gave away 10 large edible gardens in 2018 -19 that were free Inspiration Edible Gardens which they can award placed in front yards and prominent locations. Funding was to more schools, youth programs, organizations provided by the OPRF Community Foundation through their and congregations. Can you help? This could be an Big Idea contest. In addition to a 4 x 8 cedar raised bed and opportunity to learn how to write grant proposals and soil, Deep Roots provided seedllings, supplies, training and find the foundations interested in our work. support for two years. Learn more. 49 When you are ready to learn more, check out our favorite edible gardening books and videos. See full list on the following page.

50 Good Bug Bad Bug by Jessica Walliser is an Edible gardening resources indispensable field guide for common invasive and beneficial insects in the garden. She provides Our favorite edible gardening books the best organic advice on attracting good bugs Fearless Food Gardening in Chicagoland and managing bad bugs. Book on Amazon15 by Teresa Gale, Lamanda Joy (volunteer How to Grow More Vegetables by John Jeavons also educators of Peterson Garden Project) includes growing fruits, nuts, berries, grains, and other crops is a month-by-month growing guide for on less land with less water. Book on Amazon11 beginners for the Chicago area and IL. The Peterson community garden is located Four-Season Harvest by Eliot Coleman explains how to at 4642 N. Francisco, Chicago 60625. grow food all year long. At the end of the summer keep on petersongarden.org Book on Amazon7 harvesting. A magni cent book that is enticing, inspiring, sensible with many new possiblities. Book on Amazon12 Edible Landscaping by Rosalind Creasy is inspiring and practical. Now you can Lasagna Gardening by Patricia Lanza describes a new have your gorgeous garden and eat it too. layering system for bountiful gardens with no digging, no Since Rosalind popularized landscaping tilling, no weeding, no kidding! Book on Amazon13 with edibles more than a quarter century From Seed to Skillet by Jimmy Williams and Susan Heeger ago, interest in eating healthy, fresh, locally is a guide to growing, tending, harvesting, and cooking up grown foods has dramatically increased. fresh, healthy food to share. Book on Amazon14 Learn more Book on Amazon8 The Biochar Solution by Albert K. Bates. Biochar has the The Autopilot Garden by Luke Marion is unique ability to withhold carbon from the atmosphere while a guide to hands-off gardening. It explains simultaneously building soil fertility. Book on Amazon how a garden can grow itself using a variety of old and new tricks. Make your Our favorite gardening YouTube channels garden work for you – not you work for MiGardener by Luke Marion.100% organic gardening, your garden! Work smarter (not harder) by self-sustainability, healthy recipes, and much more for the strategizing to help your garden become gardener of today. YouTube Channel Luke Marion self-suf cient. website Book on Amazon9 GrowingYourGreens by John Kohler is the most watched Rodale’s Basic Organic Gardening by YouTube channel on edible gardening. His front yard edibel Deborah Martin is a beginner’s guide to garden is a great example of very tall raised beds and the starting a pretty and productive edible method. YouTube channel John Kohler garden. It includes 10 simple garden plans sized for success, 6 kinds of raised beds, Grow Your Own Vegetables by Stacey Murphy. Discover 100 easy-care plants. Plus, how to plant, a garden style that takes less time & space than you think! when to harvest, worry-free pest and weed She offers online courses. YouTube channel, BK Farmyards 51 control, monthly guide. Book on Amazon10 Grow Your Own Vegetables We invite you to learn more about the whole-foods, plant-based diet that cuts out unhealthy items like added sugars, processed foods and unhealthy grains. Research shows that the health benefits are amazing. See full list on the following page.

52 Healthy eating resources Our favorite healthy food books Food: What the Heck Should I Eat? by Dr. What is a plant-based diet? Mark Hyman revolutionized the way we view food, busting long-held nutritional myths that A whole-food, plant-based diet celebrates plant foods and cuts have sabotaged our health and kept us away out unhealthy items like added sugars. processed foods and from delicious foods that are actually good for many grains. Plant-based diets have been linked to a number of us. Even the most health conscious among health benefits, including reducing risk of heart disease, certain us have a hard time figuring out what to eat in cancers, obesity, diabetes, and cognitive decline. Scientific proof. order to lose weight, stay fit, and improve our These diets are rich in fiber, vitamins, and minerals that help health. Book on Amazon lower blood pressure, reduce the risk of diabetes, and help Fast Food Genocide by Joel Fuhrman, MD, describes how maintain a healthy weight, all of which can lower your risk of processed food is killing us and what we can do about it. heart disease. Note: The types of plant foods and their sources How are we unwitting participants in an unprecedented and are also important. Learn more about food as medicine exploding health crisis? Book on Amazon Our favorite cookbooks 31-Day Food Revolution by Ocean Robbins. Heal your body, feel great, and transform your Eat To Live Quick & Easy Cookbook by Joel Fuhrman, MD world. The latest insights about health from has 131 delicious recipes for fast and sustained weight loss, medical science are explained in a simple and reversing disease, and lifelong health. Book on Amazon brilliant program that is the way to a truly healthy Dr. Mercola’s Total Health Cookbook & Program by Dr. sustainable, and delicious food future. Book on Mercola and 3 co-authors has 150 delicious grain-free recipes Amazon as well as a full dietary and lifestyle plan that will significantly Happy Gut by Vincent Pedre, MD is an transform your life. His practice treats the true underlying essential guide to improving digestive health from an expert cause of health problems and teaches people to make in functional medicine. He reveals why everything that ails necessary lifestyle changes. Book on Amazon us, from fatigue to weight gain to bloating and bad skin, can be traced back to the gut, and shares his cleansing plan to Using the GAPS Diet by Signe Gad and Irene Hage MD ND. help us reclaim our health. Book on Amazon 175 recipes for gaining control of your gut flora. The term “Gut and Psychology Syndrome” (GAPS) refers to modern The Blue Zones by Dan Buettner. Lessons for chronic diseases that have their roots in compromised living longer from the people who’ve lived the intestinal flora. Heal yourself with food. Book on Amazon longest. A long healthy life is no accident. It begins with good genes, but it also depends Food: What the Heck Should I Cook? by Dr. Mark Hyman on good habits. What is the secret of success? has more than 100 delicious recipes for weight loss, longevity, This National Geographic explorer lead teams and optimum lifelong health. Food is medicine never tasted or of researchers across the globe to uncover the felt so good. The companion cookbook to Dr. Hyman’s New secrets of Blue Zones – geographic regions York Times bestselling “Food: What the Heck Should I Eat?” where high percentages of centenarians are 53 Book on Amazon enjoying remarkably long, full lives. LEARN. Send us your thoughts SHARE. and questions. GROW. Become a volunteer. Contact: Estelle Carol, 708-616-6473 [email protected] Will Schreiber, 847-774-3202 [email protected]

Contact David about our online store and help with ordering. Cell: 773-502-5600 [email protected]

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